Core Focus DPT

January 25, 2026

Day 25 feels like a quiet but meaningful milestone. One-third of the way through 75 Hard for 2026, and this phase has felt less like starting something new and more like reinforcing what was already there. Seven pounds down. Running mileage and speed slowly increasing. A natural shift from yoga into light, then moderate, resistance training. None of it rushed. None of it forced.

I’ve lived many of these habits fully (and imperfectly) over the past year since my first round. This time, the focus wasn’t on proving discipline but on strengthening the groundwork already laid. Firming the foundation. Making it steadier before building anything taller.

Training Progress Without Burnout

Running has been a gradual, intentional build. I’ve been increasing speed and distance carefully, paying attention to how my body responds instead of chasing numbers. Strength training followed a similar rhythm, starting with mobility and yoga, then layering in light resistance, and now moving into moderate loads that support, rather than drain, my runs.

The goal wasn’t to feel wrecked at the end of the day. It was to feel capable. Energized. Ready to show up again tomorrow.

That mindset has shaped everything: training choices, recovery, and how I stack my days. It’s been about leaving something in the tank instead of emptying it every time.

Mindful Eating Without Restriction

Nutrition followed the same theme of sustainability. I didn’t want to restrict or overhaul everything in the house. Instead, I focused on wiser choices and appropriate proportions.

Front-loading protein and water earlier in the day made a noticeable difference. Making sure I had carbohydrates before longer runs and harder workouts helped me feel fueled instead of flat. The goal was simple: feel good throughout the day. Not hungry. Not sluggish. Not constantly sore.

That shift from control to awareness felt freeing. Eating to support energy, movement, and recovery instead of reacting to hunger or fatigue.

The Hidden Work of Time and Help

The hardest days weren’t about motivation. They were about logistics.

Between work, homeschooling, and the usual responsibilities of daily life, there were days when the only way to get everything done was to be very intentional. Sometimes that meant waking up earlier. Other times it meant letting low-priority tasks wait.

Laundry could wait. Dishes could wait.

The real challenge was asking for help.

Handing off things I usually enjoy doing (like walking the dog) felt uncomfortable at first. But those 20 minutes mattered. They allowed me to protect the goals I committed to and reminded me that building something strong often requires sharing the load.

This phase wasn’t just about physical habits. It was about learning where my time and energy truly need to gonand being willing to adjust.

Rooting Before Rising

What this first third has really done is reinforce the foundation built last year. The habits aren’t new, but they’re more stable. More intentional. Less fragile.

That’s what rooting looks like.

Last year, staying honest with myself helped me recognize where habits needed to change. This year, that same honesty is strengthening a foundation that already exists.

That’s what this first third has been about, rooting deeper. Tracking my habits isn’t about checking boxes; it’s about understanding myself well enough to build something stable. As I move into the next phase, Rise, I’m not chasing more for the sake of more. I’m standing on what’s already solid.

Week 4 Table of Contents

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January 25, 2025

Tracking your habits keeps you honest. By objectively analyzing your day, you can make informed choices to improve your tomorrow. This process allows you to accept both the rewards and consequences of your actions, fostering personal growth and accountability.

When faced with undeniable evidence — such as poor bloodwork, unexpected weight gain, thinning hair, or high blood pressure — the truth becomes impossible to ignore. Memories can be hazy, and it’s easy to rationalize poor decisions. However, a habit tracker provides clarity, helping you connect your behaviors with their outcomes.

The Benefits of Habit Tracking

One of the most enjoyable aspects of keeping a habit tracker is the clear visual representation of progress. Per James Clear, there’s an immediate sense of satisfaction that comes with seeing a streak or checking off a box. This tangible reward is incredibly motivating, especially when comparing your current self to where you were weeks ago.

For example, after three weeks of consistent effort, I celebrated with a rewarding date night with my husband. Even then, I made wise menu selections to stay aligned with my goals. Reflecting on this progress keeps me motivated to continue making healthy choices.

Refining Habits for Long-Term Success

Tracking my habits has also helped me fine-tune routines for better results. I’ve noticed patterns, like not feeling hungry in the morning but recognizing the importance of introducing small amounts of food, like a banana after my walk, to prepare myself for longer runs. Similarly, I’ve discovered that eating lightly in the evening or stopping meals around 6 p.m. ensures I feel more comfortable before bed.

Exercise is another area where tracking has been invaluable. My schedule will being to include regular lifting and running, and I’m exploring ways to incorporate stretching, yoga, meditation, and massage ball routines. By actively tracking these activities, I can identify the best times to include them and maintain a balanced regimen.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.